FRIDAY

Warm-Up

400m Run

Mobility

40 second Dead-Hang

10/10 second Worlds Greatest Stretch

1:00 minute Alternating 90-90 Hip Switch

10 Bootstrap Squats

Specific Warm-Up

2 Sets, For Quality

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

FITNESS

3 Sets, For Time

200m Run

9 Pull-Ups

15 Push-Ups

21 Air Squats

200m Run

21 Air Squats

15 Push-Ups

9 Pull-Ups

200m Run

PERFORMANCE

3 Sets, For Time

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

200m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total

Time Cap: 30 minutes

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete each set in the goal time domain of 7:00-9:00 minutes 

Secondary Objective: Maintain 5k running pace or around 87-90% of Maximum heart rate

Stimulus: Murph Prep / Lactate Threshold and Muscular Stamina

RPE: 9/10 Push the Pace! 

Optional Accessories : Lats / Biceps

3 sets, For Quality

10/10 Single Arm Dumbbell Row

10 Dumbbell Zottman Curls

10-12 Glute Bridge Dumbbell Pull-Overs